If you’re looking for a low-intensity but high-impact workout, indoor rowing is an excellent choice. This exercise engages multiple muscle groups, including the hamstrings, glutes, back and biceps and core, delivering a robust full-body workout.
Achieving perfect rowing form demands consistent practice and attention to detail. To help you get started, we’ve crafted a step-by-step guide on how to properly use a rowing machine.
Read on and learn to maximise the benefits of every stroke without placing undue strain on your body.
How does a rowing machine work?
A rowing machine, also known as an ergometer, simulates the action of watercraft rowing. Its innovative design delivers an effective cardiovascular workout and boosts endurance, all while being easy on the joints.
The main components of a rowing machine
If you want to learn how to use a rowing machine, you must be familiar with its key components. Here’s a closer look at its basic features:
- Foot plate — This is where you secure your feet during use. It is crucial to adjust the foot straps properly, positioning them over the ball of your foot. This setup not only offers stability but also enhances the power of your stroke.
- Handle — Also referred to as “the bar”, the handle is designed to mimic the oars used in water rowing. It is held with both hands, typically about shoulder-width apart.
- Rail — Serving as the backbone of the rower, the rail is a central beam that guides the seat’s movement. It enables the seat to glide smoothly forward and backward.
- Damper — The lever located on the side of the flywheel housing that controls airflow. A higher damper setting allows more air to flow into the flywheel, increasing resistance and requiring more effort to spin it. Conversely, a lower setting reduces airflow, making the flywheel easier to spin.
- Display monitor — Modern rowing machines typically feature a display monitor that provides vital workout data, such as duration of workout, strokes per minute and split time (how long it takes to row 500 metres).
Modern rowing machines elevate the training experience by incorporating advanced gamification options that add a competitive twist to your workouts. These interactive features enable you to compete against preset distances or challenge virtual opponents, making each workout more fun and engaging.
Some models are equipped with fully removable seats, broadening the scope of exercises you can perform. With the seat removed, some rowing machines allow for standing positions or the use of fitness balls to diversify and intensify workouts.
This flexibility allows users to engage in exercises that target various muscle groups and align with their unique fitness goals.
How to use a rowing machine correctly
Knowing how to use a rowing machine properly helps you avoid injuries and effectively achieve your fitness goals. To get the most out of your rowing sessions and ensure they are tailored to your individual health and fitness levels, it’s advisable to consult with a fitness professional.
Apart from consulting a professional, you can follow these steps to ensure proper form and technique:
Step 1: Adjust the machine
Set the foot straps so they fit snugly around your feet, ideally positioning the strap across the ball of your foot. Adjust the damper setting to a level that suits your fitness level and goals (a setting between 3 and 5 is typically ideal for most users).
Step 2: Perfect the basic posture
Sit and place your feet on the foot pedals. Your shins should be vertical, heels flat if possible and your body leaned slightly forward from the hips. Keep your arms straight out towards the flywheel and shoulders relaxed.
Step 3: The catch
This is your starting position. Keep your back straight, core engaged and arms extended with wrists flat.
Step 4: The drive
Extend your legs and hinge backward at the hips to a slightly reclined position. Then, pull the handle towards your lower chest. Your legs should be the primary source of power, followed by the back and arms.
Step 5: The finish
At the end of the drive, your legs should be fully extended, your body leaning back slightly and the handle pulled into your lower ribs. Shoulders should remain relaxed and elbows by your sides.
Step 6: The recovery
Extend your arms away from your body first, then lean your torso forward from the hips. Then, bend your knees to glide smoothly back into the catch position.
Step 7: Repeat
Continue through these phases, maintaining a smooth and fluid motion.
How does a rowing machine work your body?
By involving nearly every part of the body, a rowing machine provides a balanced workout that can improve overall fitness. Here’s how rowing engages various muscle groups:
- Upper body
During the drive phase, after the legs are fully extended, the shoulders, biceps, forearms and back muscles come into play. You pull the handle toward your lower chest, using the back muscles and shoulders, while the biceps aid in flexing the elbow.
- Core and lower back
As you transition from the drive phase to the finish, your core muscles, including your abdominals and lower back, are engaged to support the movement and ensure a stable posture.
- Flexibility and balance
Through its dynamic range of motion, rowing helps improve flexibility, especially in the hamstrings and lower back. The consistent coordination also enhances balance and body awareness.
- Legs and lower body
Rowing primarily uses the quadriceps, hamstrings and glutes. The initial drive phase heavily relies on leg strength to propel the motion.
Invest in a high-performance rowing machine
If you’re wondering, “What does a rowing machine work?” it might be time to discover its benefits firsthand!
At Life Fitness, we provide a diverse selection of home rowers designed to meet the needs of any facility or home gym. Whether you’re engaging in steady-state cardio, high-intensity training or rehabilitation exercises, our rowers are an essential addition to any fitness regimen.
Explore our selection of workout equipment now. Need help selecting the right model? Reach out to our friendly team for expert product advice.
